These days it’s increasingly common for people to lack energy and feel fatigued. We often try to juggle too much and this constant need to perform can leave many drained. A common response to asking how someone is doing is now, ‘super busy,’ ‘exhausted,’ or ‘stressed.’
To keep on track, nourish our bodies and maintain a balance it’s important to make the right diet and lifestyle choices.
Here are some tips that you can incorporate into your life today to boost your energy levels and overall health.
Sleep
Sleep is your recharger; I believe it’s the foundation for optimal health. When you don’t get enough sleep each night, or poor quality sleep, your body doesn’t function properly. Your concentration decreases and production of stress hormones increase. This shift changes your appetite. Aim for 8 hours of good quality sleep each night, you’ll be amazed at what you can do when rested!
Exercise
Move your body daily! It’s so important to get your lymphatic system flowing. Daily movement will dramatically increase your natural energy flow. Sluggishness, heaviness and stagnation will begin to alleviate. You will increase your oxygen intake and kick-start your endorphin production. Endorphins are activate the pleasure sensors in your brain, leaving you feeling amazing, energised and alert. It doesn’t have to be anything long or strenuous, aim for 30 minutes activity per day, this can include a brisk walk around the block, yoga, pilates or weight training.
B-Complex vitamins
Food is essential to nourish our bodies. Vital nutrients are what we need to drive the thousands of biochemical reactions in the body, supplying us with energy. Some of the most important nutrients our bodies use B vitamins to run many processes in the body. They are true anti-fatigue super heroes. Without sufficient B vitamins energy levels can become low, leaving us feeling tired and fatigued.
The best place to get B vitamins is from food, when vitamins are consumed through food sources they are easily absorbed and utilised by the body. B vitamin rich foods include whole grains (brown rice, quinoa, oats, buckwheat), nuts, seeds, lentils, green leafy vegetables, seaweed, chicken, fish, eggs.
Stay hydrated
Without sufficient hydration from good quality water sources, you simple cannot expect to feel energised. Water is the primary driving force for energy production inside our cells, so even the slightest water loss can cause a big drop in energy levels. Aim to drink 2-3 litres of water per day.
If you drink coffee or engage in strenuous activities you will need to drink even more water to stay hydrated. Cutting down on alcohol consumption can drastically increase your energy levels. Alcohol not only dehydrates the body but interferes with sleep patterns, leading to feelings of exhaustion and fatigue.
Remove or decrease false stimulants
Energy drinks and drinks filled with processed sugars interfere with our natural energy production. Stimulants will give you an initial energy boost which is often followed by an energy crash, leaving your body to ‘crave’ food for energy or more caffeine for an afternoon pick-me-up.
Swap these drinks for water, freshly squeezed veggies juices or herbal teas to boost your energy. Your natural energy will increase as your body recalibrates without these substances.
Just eat real, whole foods
Food is vital for healthy energy levels. The key to sustained energy from food is in the energy released from foods. When you eat foods that contain fiber such as vegetables and wholegrains you help to slow the release of sugar into the blood, resulting in sustained, longer lasting energy levels.
Whole foods naturally contain high concentrations of fiber , vitamins and minerals which provide our body with ample fuel, promoting health and increased energy. Consuming adequate fat and protein with each meal is also important, as they are needed for brain, tissue and muscle health.